1 - N'chifukwa chiyani ma Tummy amavuta?
Kuvulaza ndizowopsya kwambiri, kumangomva kuti mutha kudya pamene mukudya mofulumira, kudya kwambiri kapena ngati mumadya zakudya zomwe zimapangitsa kuti mpweya umangidwe m'thupi lanu.
Kawirikawiri kupewera sizowopsya, koma kungakupangitseni kukhala osasangalala (komanso osasangalala pamene simungathe kuyika jeans yanu). N'zotheka kuti kuphulika kungakhale chizindikiro cha matenda, kotero ngati icho chikuchitika kawirikawiri, chonde lankhulani ndi wothandizira zaumoyo wanu.
Zakudya zomwe zimayambitsa mpweya zimayambitsa kupuma. Zilibe zoyipa kwa inu - zedi, zambiri mwazo ndi zakudya zabwino zedi zomwe zimakhala ndi zakudya zabwino. Pali zinthu zina zomwe mungachite kuti muchepetse kusokonezeka. Koma choyamba, apa ndikuyang'ana pa zakudya zomwe zingapangitse mimba yanu kukhala yowopsya.
2 - masamba
Nyema zowirira ndi mphodza zili pamwamba pa fiber yomwe imatchedwa raffinose ndi kuzidya zambiri zingayambitse mafuta ambiri. Mavitamini ali ndi zakudya zowonjezera kwambiri kotero kuti ayenera kukhala gawo la zakudya zabwino. Pewani mafuta owonjezera poyambira ndi zigawo zing'onozing'ono ndipo pang'onopang'ono mumange ndalama zomwe mumadya. Kapena yesani chithandizo chamagazi monga Beano.
3 - Cruciferous Vegetables
Broccoli, ziphuphu za Brussels, kabichi, ndi kale ndizozikulu kwambiri mu raffinose kotero zimatha kuyambitsa mpweya ndi kupweteka. Koma amakhalanso ndi mavitamini, mchere, ndi antioxidants omwe ali ndi gawo labwino la zakudya zabwino. Momwe thupi lanu limasinthira lidzasintha pa nthawi yake kotero yambani ndi magawo ang'onoang'ono ndikugwira ntchito. Kuwotcha mitsempha yanu yopanda phokoso kungathandizenso kuchepetsa kupweteka.
4 - Zakudya Zamadzimadzi
Zakumwa zamadzimadzi, monga zakumwa zoledzeretsa ndi mowa zingakuchititseni kuti muzimva kuti ndinu ozunguzidwa chifukwa mukuwotcha mpweya. Mwinamwake mungapeze chitonthozo mwa kukwapula, koma inu mukhoza kumverera kumangomangirira kwa kanthawi pang'ono. Kusuta chingamu, kuyamwa pa maswiti ovuta ndi kudya kapena kumwa mofulumira kungakhale ndi zotsatira zofanana.
5 - Zakudya za Greasy
Kudya chakudya chokhala ndi mafuta ambiri kungapangitseni kuti mukhale osokonezeka. Mafuta amachepetsa kuchepa kumene m'mimba mwako imalowa m'katikati mwa m'mimba. Choncho pamene mukudya mafuta bwino, kudya zakudya zazikuluzikulu kungakupangitseni kumva chisoni. Palibe zambiri zoti muchite, koma dikirani mpaka mutadutsa.
6 - Chakudya Chokoma Chakudya Ndi Mowa
Zakudya zotsekemera ndi zakumwa za mowa , monga sorbitol, mannitol, ndi xylitol zingakuchititseni kuti musamve bwino chifukwa simukuzidya bwino kuti azitsuka ndi mabakiteriya m'thupi lanu. Mowa wa shuga umagwiritsidwa ntchito mu chingamu chopanda shuga komanso maswiti komanso zakudya zina zochepa.
7 - Zakudya Zamatayi
Zakudya zamkaka ndi mkaka zingawonongeke anthu omwe ali ndi vuto la lactose, omwe sangathe kuyamwa shuga (lactose). Ndizofala kwambiri ku Amereka Achimereka, African-American, Asians, ndi Latinos. Kumwa mkaka wopanda lactose kapena kumwa mapiritsi a lactase ndi mkaka wanu kungathandize kuchepetsa zizindikiro = koma chonde lankhulani ndi wothandizira zaumoyo woyamba.
8 - Mbeu Zonse
Zipatso zonse zimakupindulitsani chifukwa zimakhala ndi mavitamini komanso zakudya zambiri. Koma fiber, pamodzi ndi starch, ikhoza kukupangitsani kuti muzimva ngati mutapitirira. Nkhani yabwino ndikuti dongosolo lanu lakumagazi lidzasintha ndi zowonjezera zowonjezereka ndipo mpweya ndi kupopera ziyenera kuchepa pakapita nthawi.